Ezi Nri Anyasị Ahụ Ike na Nkeji 10 (ma ọ bụ Naa)

Ndinaya

• Stuffed ụtọ nduku na agwa na ube oyibo smash
• Efrata
• Ntụziaka
• Basil cashew pesto onyinye
• Efrata
• Ntụziaka
• Mkpụrụ lentil dị mfe
• Efrata
• Ntụziaka
• Nri nri: Salad na-adịghị agwụ ike

Ọ bụghị ọtụtụ mmadụ kwenyere m mgbe m kwuru na imepụta nri siri ike na minit 10 ma ọ bụ obere ga-ekwe omume. N’ihi ya, ekpebiri m itinye akwụkwọ nri atọ a ọnụ iji gosi etu ọ dị mfe.

N'otu oge ahụ ọ ga-ewe gị ịnọdụ ala site na ntinye, ị nwere ike ịpịa nri ndị a na-edozi ahụ.

Stuffed ụtọ nduku na agwa na ube oyibo smash

Ọrụ: 1-2

Efrata

• 2 ọkara poteto ọkara

N'ihi na agwa ma ube oyibo smash:

• 1 iko peas na-acha akwụkwọ ndụ
• 1 ube oyibo
• 1-2 garlic cloves, belata
• 1/4 iko yabasị uhie, gbanwere
• ~ 1 tbsp. mmanụ oliv
• nnu nnu, ose oji, na chiki flakes nụrụ ụtọ

Maka umu ogwu ogwu:

• 1 nwere ike chickpeas, kpochapu ma sachaa
• ~ 1 tbsp. ube oyibo (ma ọ bụ mmanụ ịhọrọ)
• 1 galiki, mebiri
• 1/4 iko yabasị uhie, gbanwere
• ~ 1 tsp. anwụrụ paprika
• 1/2 tsp. kumin
• 1/4 tsp. cayenne
• a tuo nke Ata flakes na nnu nụrụ ụtọ

Maka maple tahini mgbakwasa:

• 4 tbsp. tahini
• 1 1/2 tbsp. maple sirop
• 1 1/2 tbsp. ihe ọ juiceụ juiceụ lemon
• 1 galiki, mebiri
• 2 tsp. apụl cider mmanya
• 1 tsp. mmanụ oliv
• nnu nnu na ose oji

Ntụziaka

1. Poke oghere na poteto gị dị ụtọ ma sie nri na ngwa ndakwa nri na gburugburu 4-7 nkeji, ruo mgbe obi.
2. Maka chickpeas: N’ime obere ite gafere ọkara ọkụ, tinye mmanụ ube bekee gị, galik, yabasị, na ngwa nri ma sie ihe dịka nkeji 1-3. Na-esote, tinye chickpeas gị ma sie nri maka minit 5-10 ruo mgbe ị dị njikere ije ozi.
3. N'ihi na agwa ma ube oyibo smash: Na blender ma ọ bụ ihe nhazi nri, gbakwunye ihe niile ị na-eme na ngwakọta / pulse ruo mgbe ị ruru ogo gị.
4. Maka mgbakwasa: Na efere ọkara, jikọta ihe niile mejupụtara ya ruo mgbe agwakọtara ya.
5. Kpee poteto gị esi, sie na ube na ube oyibo na chickpeas, wee jiri ihe mgbochi mahin tahini. Iri akwukwo nri ozo.

Basil cashew pesto onyinye

Ọrụ: 2

Efrata

• 8 oz. igbe pasta (M na-eri rie Banza chickpea pasta nke na-esi nri na nkeji 8-10)
• Iko 2 basil ohuru
• 1/4 iko ego mkpuchi
• Mkpuru osisi galik 2-3
• 1/4 iko + 2 tbsp. yist ahụ na-edozi ahụ
• 1/4 iko + 3 tbsp. mmanụ oliv
• 2 tbsp. ihe ọ juiceụ juiceụ lemon
• 1/3 tbsp. nnu mmiri
• 1/2 tbsp. ose oji

Ntụziaka

1. Tinye igbe pasta gi n’ime mmiri mmiri nnu nnu ma sie ya rue mgbe al dente.
2. Iji blender ma ọ bụ ihe nhazi nri, tinye galik, 3 tbsp. mmanụ oliv, mkpụrụ ego, na ose oji. Gwakọta ruo mgbe ire ụtọ.
3. Gbakwunye yist na nnu na-edozi ahụ. Pulse gwakọtara.
4. Gbakwunye basil na nke fọduru nke oliv ma gwakọta ya ruo mgbe etinye ihe niile.
5. Pulse na mmiri lemon.
6. Dichaa ma sachaa pasta gị esi nri, tinyeghachi na ite ahụ, ma gwakọta ya na peshị cashew gị ruo mgbe ihe niile kara. Nwere ike ịnwe pesto ọzọ (mana nke ahụ abụghị ihe ọjọọ).

Mkpụrụ lentil dị mfe

Ọrụ: ihe dị ka 4

Efrata

• 15 oz. nwere ike esi ya lentil, kpochapu ma sachaa ya
• 3 galik na-acha
• 1/2 yabasị, gbanwere
• 1 nnukwu uhie mgbịrịgba uhie, mkpụrụ na azuokokoosisi wepụrụ
• 2 tbsp. mado tomato
• 1-2 tbsp. maple sirop
• 1/2 tsp. nnu mmiri na ihe ndị ọzọ ị ga-anụ, ọ bụrụ na achọrọ
• 1 tbsp. anwụrụ paprika
• 1 tsp. cumin ala
• 1 tsp. ginger, finely grated
• 1/2 tsp. turmeric ala
• 1/4 tsp. ose talugwu
• 2 tbsp. ihe ọ juiceụ juiceụ lemon
• 3/4 iko nke ohuru ohuru

Ntụziaka

1. Na blender ma ọ bụ ihe oriri, tinye galik, yabasị, ose mgbịrịgba, mado tomato, marop sirop, nnu mmiri, ngwa nri, ginger, na mmiri lemon. Gwakọta nke ọma, detụ ụtọ ire ma ọ bụrụ na ịchọrọ itinye ihe ọ bụla.
2. Na nnukwu pan ma ọ bụ ite nke na-enweghị obere okpomọkụ, gbakwunye lentil gị, cilantro ọhụrụ, na ihendori. Ebido ruo mgbe agwakọtara ya na iwe ọkụ niile.
3. Jiri osikapa, noodles, ma obu akwukwo nri.

Ọ bụrụ n’ịnwale ha, mee ka m mara ihe ị chere na Instagram. Enwere m mmasị n'ịhụ ihe ndị ị kere eke ma enwere m olileanya na m nwere ike ịmalite ịme nri ahụike obere obere na-atụ ụjọ na nrụgide.

Nri nri: Salad na-adịghị agwụ ike

Onyekachi Beasley bụ nwoke n'azụ Instagram na Facebook Akaụntụ @BeazysBites. N’oge na-adịbeghị anya, o ji akara ugo mmụta dị elu na Business Management na International Business. Ọ nọ na usoro nke inweta nzere masta na nri na ịdebanye aha onye na-eri nri (ka ọ na-arụ ọrụ nwa oge na ụlọ ọgwụ dị ka onye enyemaka na-edozi ahụ). Ọ na-achọ inyere ndị ọzọ aka ịchụso ndụ ahụike, nke na-adigide, ma enweghị ike ichere iji mee ka agụụ ya bụrụ ọrụ ndụ.